Comparing Nutrients in 300 calories Enriched Wheat Flour VS Enriched Bleached 9% Protein White Wheat Flour

Weight per 300 calories

• Enriched Wheat Flour: 82.4g
• Enriched Bleached 9% Protein White Wheat Flour: 81.7g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 300 calories - Enriched Wheat Flour or Enriched Bleached 9% Protein White Wheat Flour?

Macros Ratio

	Protein	Fat	Carbs
Enriched Wheat Flour	12%	2%	86%
Enriched Bleached 9% Protein White Wheat Flour	10%	4%	86%

Macro Nutrients

	Enriched Wheat Flour	Enriched Bleached 9% Protein White Wheat Flour	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.83% 0.81g	1.2% 1.17g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	2.8% 0.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.4% 63g	48.6% 63.2g	130g per day for Men 19-50 years
Sugars	0.31% 0.22g	0.61% 0.44g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0.034% 0.025g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 0.025g	g per day for Men 19-50 years
Sucrose	NA	% 0.21g	g per day for Men 19-50 years
Fiber	5.86% 2.23g	NA	38g per day for Men 19-50 years
Protein	15.2% 8.5g	13% 7.27g	56g per day for Men 19-50 years

Vitamins

	Enriched Wheat Flour	Enriched Bleached 9% Protein White Wheat Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54% 0.65mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.3% 0.41mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.4% 4.87mg	30.4% 4.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.2% 0.36mg	3.06% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.8% 0.036mg	2.33% 0.03mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	37.7% 151μg	34.7% 139μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.26% 0.19mg	0.27% 0.041mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.21% 0.25μg	0.2% 0.25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Wheat Flour	Enriched Bleached 9% Protein White Wheat Flour	Recommended Dietary Allowance
Calcium	1.24% 12.4mg	1.63% 16.3mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	15% 0.13mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	48% 3.82mg	51.7% 4.14mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	3.9% 16.3mg	420mg per day for Men 19-50 years
Manganese	24.4% 0.56mg	22.3% 0.51mg	2.3mg per day for Men 19-50 years
Molybdenum	50.7% 23μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	12.7% 89mg	9.93% 69.5mg	700mg per day for Men 19-50 years
Potassium	2.6% 88mg	3.15% 107mg	3400mg per day for Men 19-50 years
Selenium	50.8% 28μg	17% 9.3μg	55μg per day for Men 19-50 years
Sodium	0.11% 1.65mg	0.11% 1.63mg	1500mg per day for Men 19-50 years
Zinc	5.24% 0.58mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	0.27% 9.82g	0.26% 9.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Enriched Wheat Flour vs Enriched Bleached 9% Protein White Wheat Flour:

• Unbleached Enriched All-purpose White Wheat Flour has 2.4 times more Vitamin B5 than Enriched Bleached 9% Protein White (industrial) Wheat Flour.
• Both Unbleached Enriched All-purpose White Wheat Flour and Enriched Bleached 9% Protein White (industrial) Wheat Flour have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9 per 300 kcal.
• Both Unbleached Enriched All-purpose White Wheat Flour as well as Enriched Bleached 9% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Enriched Wheat Flour vs Enriched Bleached 9% Protein White Wheat Flour:

• Unbleached Enriched All-purpose White Wheat Flour has 1.3 times more Phosphorus and 3 times more Selenium than Enriched Bleached 9% Protein White (industrial) Wheat Flour.
• While Enriched Bleached 9% Protein White (industrial) Wheat Flour contains 1.3 times more Zinc than Unbleached Enriched All-purpose White Wheat Flour.
• Both Unbleached Enriched All-purpose White Wheat Flour and Enriched Bleached 9% Protein White (industrial) Wheat Flour have similar amounts of Copper, Iron, Magnesium, Manganese and Potassium per 300 kcal.
• Both Unbleached Enriched All-purpose White Wheat Flour as well as Enriched Bleached 9% Protein White (industrial) Wheat Flour have insufficient amounts of Calcium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

Both Unbleached Enriched All-purpose White Wheat Flour and Enriched Bleached 9% Protein White (industrial) Wheat Flour have similar amounts of macro-nutrients per 300 kcal
• Both Unbleached Enriched All-purpose White Wheat Flour and Enriched Bleached 9% Protein White (industrial) Wheat Flour have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Unbleached Enriched All-purpose White Wheat Flour as well as Enriched Bleached 9% Protein White (industrial) Wheat Flour have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.